One Pose Does it All (for Your Shoulders)

Many things contribute to pain and injury in the shoulders. One culprit is related to how our shoulders (and neck and head) sit in our overall posture.

Most of us have a slightly rounded upper back, an anterior head position, shoulders that roll forward, and a collapse of the lift in the chest.

The front of the shoulder, chest and throat is locked short, while the back of the shoulder, upper back and neck is locked long.

This leaves the shoulder blades to wing off the back, creating a rounded hump in the upper back and potentially dangerous or painful shoulder alignment.

What we need, as in all of life, is balance. To get it, we need to strengthen the muscles in our upper backs, specifically: the rhomboids, lower trapezius, teres major and serratus antertior. At the same time we need to open the front of the chest and lift it up.

There is one pose that does all this —Cactus Pose.

Cactus Pose

Cactus Pose :: Sedona, Arizona

The Actions

Cactus Arms, side view

Stand up straight; make sure your head is over your hips, not forward over your toes.

Lift your arms to the sides, at shoulder height, and bend your elbows to 90 degrees.